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Grouse vs. Turkey ham — In-Depth Nutrition Comparison

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Summary of differences between grouse and turkey ham

  • Grouse has more vitamin B6, vitamin B12, and vitamin B3, while turkey ham has more vitamin B1, zinc, phosphorus, and iron.
  • Grouse covers your daily need for vitamin B6, 93% more than turkey ham.
  • Grouse contains 4 times more vitamin B12 than turkey ham. While grouse contains 2.9µg of vitamin B12, turkey ham contains only 0.8µg.
  • The amount of cholesterol in grouse is lower.

These are the specific foods used in this comparison Ruffed Grouse, breast meat, skinless, raw and USDA Commodity, turkey ham, dark meat, smoked, frozen.

Infographic

Grouse vs Turkey ham infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Grouse
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 1.5% 27% 22% 19% 14% 98% 6.5% 2.1% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +22.9%
Contains more CopperCopper +∞%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +40%
Contains more IronIron +72.4%
Contains more ZincZinc +311.8%
Contains more PhosphorusPhosphorus +26.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Grouse
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.7% 15% 0% 11% 65% 218% 0% 294% 363% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +181.6%
Contains more Vitamin B6Vitamin B6 +2025%
Contains more Vitamin B12Vitamin B12 +262.5%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin B1Vitamin B1 +447.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.27mg
~equal in Vitamin B5 ~mg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Grouse Turkey ham DV% diff.
Vitamin B6 1.275mg 0.06mg 93%
Vitamin B12 2.9µg 0.8µg 88%
Selenium 38.2µg 69%
Vitamin B3 11.6mg 4.12mg 47%
Sodium 50mg 909mg 37%
Protein 25.94g 16.3g 19%
Vitamin B1 0.042mg 0.23mg 16%
Zinc 0.51mg 2.1mg 14%
Phosphorus 229mg 289mg 9%
Cholesterol 40mg 64mg 8%
Copper 0.058mg 6%
Saturated fat 0.13g 1.2g 5%
Iron 0.58mg 1mg 5%
Vitamin E 0.73mg 5%
Polyunsaturated fat 0.132g 0.873g 5%
Fats 0.88g 4g 5%
Magnesium 32mg 16mg 4%
Monounsaturated fat 0.042g 1.337g 3%
Potassium 311mg 253mg 2%
Vitamin A 5µg 16µg 1%
Carbs 0g 3.1g 1%
Vitamin B2 0.28mg 0.27mg 1%
Manganese 0.016mg 1%
Calories 112kcal 118kcal 0%
Net carbs 0g 3.1g N/A
Calcium 5mg 7mg 0%
Sugar 0g 1.2g N/A
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.009g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.071g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grouse
1
26% 73%
Protein: 25.94 g
Fats: 0.88 g
Carbs: 0 g
Water: 72.93 g
Other: 0.25 g
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
Contains more ProteinProtein +59.1%
Contains more FatsFats +354.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1140%
~equal in Water ~73.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grouse
1
43% 14% 43%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.042 g
Polyunsaturated fat: Poly. Fat 0.132 g
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +3083.3%
Contains more Poly. FatPolyunsaturated fat +561.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Grouse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172831/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.